Comparing Nutrients in 7 ounces Waffles, gluten-free, frozen, ready-to-heat VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	18% 522kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	5.06% 3.67g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.37% 0.99g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.85g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 3.67g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	222% 5.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.6% 1.25mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	25% 0.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	102% 712mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	2.33% 86g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Waffles, gluten-free, frozen, ready-to-heat versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 3.6 times more Vitamin B3, 3.7 times more Vitamin B5, more Vitamin B12, 48 times more Vitamin E and 2.7 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.9 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 1.4 times more Calcium, 2.7 times more Manganese, 3.4 times more Phosphorus and 2 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.7 times more Copper, 2 times more Iron, 2.1 times more Potassium, 2.8 times more Selenium and 1.8 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have 3.2 times more Energy, 24.6 times more Fat, 6.2 times more Saturated Fat, 15.1 times more Omega 3, 19.2 times more Omega 6 and 2.9 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.1 times more Fiber and 1.9 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Canned Red Kidney Beans with Liquids offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6